Black Bean and Sweet Potato Chili

Kcal: 440 |

P: 20 |

F: 15 |

C: 63 |

Fiber: 20

Ingredients

Black beans (canned, drained): 120g (3/4 cup), Sweet potato: 150g (1 medium, diced), Tomatoes (canned, diced): 100g (1/4 cup), Onion: 50g (1/2 cup, diced), Bell pepper (green): 50g (1/2 cup, diced), Garlic: 3g (1 clove, minced), Water: 120ml (1/2 cup), Chili powder: 0.2g (a pinch), Cumin: 1g (1/4 tsp), Paprika: 1g (1/4 tsp), Oregano (dried): 1g (1/4 tsp), Olive oil: 5ml (1 tsp), Lime juice: 5ml (1 tsp), Avocado: 30g (1/4 medium, diced), Cilantro (fresh): 5g (1 tbsp, chopped), Egg: 50g (1 medium, poached), Salt and black pepper: to taste

Nutritional info:

Meal Type: dinner

Dietary Suitable for: Vegetarian (excludes meat, may include dairy and eggs)

Cooking Time Minutes: 260

Suitable for Menopausal Status: Peri-menopausal

Recipe Instructions

1. Heat 5ml olive oil in a pot over medium heat. 2. Add 50g diced onion and cook until translucent, about 3 minutes. 3. Add 3g minced garlic and cook for 30 seconds. 4. Add 50g diced bell pepper and cook for 3 minutes. 5. Add 0.2g chili powder, 1g cumin, 1g paprika, and 1g oregano. Stir for 30 seconds until fragrant. 6. Add 150g diced sweet potato, 100g diced tomatoes, and 120ml water. 7. Bring to a simmer, cover, and cook for 15 minutes. 8. Add 120g black beans and cook for another 10 minutes until sweet potatoes are tender. 9. Season with salt and black pepper. Meanwhile, poach 1 medium egg (about 50g) in gently simmering water with a splash of vinegar for 3-4 minutes, until the white is set but the yolk is still runny. 10. Stir in 5ml lime juice. 11. Serve topped with 30g diced avocado, 5g chopped cilantro and the poached egg.

Menopause Benefits

This vibrant black bean and sweet potato skillet is a delicious and nourishing way to support menopause wellness. Black beans provide plant-based protein and fibre, promoting steady energy and digestive health. Sweet potato adds natural sweetness, beta-carotene, and antioxidants that support immune function and skin vitality. Tomatoes, green bell pepper, and onion bring a colourful mix of vitamins, minerals, and phytonutrients that boost overall vitality and heart health. Garlic, chilli powder, cumin, paprika, and oregano infuse the dish with aromatic flavour and beneficial compounds that support immune and digestive wellness. A drizzle of olive oil adds healthy fats and a splash of lime juice a refreshing finish, while creamy avocado supplies vitamin E and healthy fats for skin and hormonal balance. Fresh cilantro brings extra antioxidants and a burst of flavour. A perfectly poached egg on top adds high-quality protein and essential nutrients for muscle and bone health. This meal is satisfying and uplifting, making nutritious eating enjoyable and supportive during menopause.

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